Lower Back Stretch

Lower Back Extension

Holistic Lower Back Stretching Routine

Our backs undergo substantial stress during workouts, necessitating the integration of a well-rounded stretching session into your fitness routine. This not only safeguards your back but also promotes relaxation in the lower back muscles, fostering enhanced flexibility. Dedicate a thoughtful 15 to 20 minutes to the following diverse exercises to reap comprehensive benefits.

Exercises for Lower Back Stretch

  1. Lower Back Extension

    Commence in a standing position with feet together for a strong base. Gradually lean forward, allowing your arms to descend freely. Aim to touch your toes; if challenging, reach for your shins. Hold this stretch for a patient 30 to 45 seconds, allowing the muscles to elongate, before gracefully returning to the initial position.

  2. Pelvic Tilt Stretch

    Transition to a supine position with knees bent and feet flat on the floor. Activate your abdominal muscles, guiding your lower back to meet the floor. Hold this position for 15 seconds, feeling a controlled engagement, and then release. Repeat this sequence 10 times for a comprehensive effect.

  3. Child’s Pose Stretch

    Begin on all fours and gradually lower your hips toward your heels. Extend your arms forward, easing your chest toward the floor. Maintain this pose for 20-30 seconds, relishing the gentle stretch in your lower back and promoting a sense of tranquility.

Recommendations for an Effective Stretching Session

  • Emphasize the importance of relaxation during each stretch, allowing your muscles to unwind gradually.
  • Discourage abrupt, jerky movements to mitigate injury risks and foster a secure and beneficial stretching experience.

Additional Tips for Lower Back Care

  1. Posture Improvement: Integrate exercises targeting core strength to fortify your overall posture, subsequently reducing strain on the lower back.
  2. Weight Distribution: When carrying a backpack or bag, conscientiously distribute the weight evenly to prevent undue stress on the lower back. This practice is pivotal in averting potential imbalances.
  3. Rest and Recovery: Prioritize adequate rest to facilitate muscle recovery, significantly contributing to the prevention of lower back pain. Consider incorporating practices like meditation or gentle yoga to enhance overall well-being.


Try to stretch not only your lower back, but also stretch your legs, hips and pelvic floor.

Work on your proper posture, this will help you balance your current wait and this will decrease pressure on one side of your back.

If you are overweight then I can tell you that is a great time to try to get back in shape, this will make you stronger and get your back in better shape.

Adhering to this comprehensive lower back stretch routine will not only alleviate pain but also cultivate improved flexibility, fortify core stability, and foster an enduring sense of physical well-being.


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